[cApO sTATUs]

yea so I need help putting on 20 lbs. I weigh about 160 lbs, and have been working out recreationally for about 4 years, and have just started taking it seriously. I can max out about 230-235 so I have a decent base...what would you guys recommend to reach this goal in the fastest possible way? I work out 3 times a week:
monday: chest
wednesday: arms + shoulders
friday: legs + back

ps: what supplements? what workouts should I focus on?

[Thomas_Rivera]

Quickest way is to eat and workout.

[cApO sTATUs]

I need somebody to lay out a nutrition and workout plan....I'm a total noob

[HawaiianPride.]

You can't just have someone lay something out for you and expect it to work wonders..

Do some research man, especially around this forum. You will find TONS of information on answers that you are trying to look for and achieve. Then once you've done that to get a basic understanding of things, come back here and we will tweak out any issues that need to be addressed. Remember, you can't just ask for stuff without putting any effort into making an attempt to strive for it by yourself.

[Canon]

You need to eat big to get big and supplements only help you they don't work wonders...concentrate on the basics ,compound exercises etc..what is your daily diet like. What do you usually eat on a daily basis. You need to be eating 5-7 meals a day. post up what kinda of food you eat and we will help you out as much as we can.

[cApO sTATUs]

morning : 1 cup of cooked oatmeal (it rises so it tends to get much bigger)
lunch: 3 big spoons of rice, beans, beef
dinner: same as lunch...

I have creatine pills, and whey protein...I usually take 1 scoop of whey before AND after lifting...should i start taking the creatine pills? its monohydrate and i bought it from gnc

[HawaiianPride.]

Oh boy. Please read this, then after your done, read it again

BULKING PRIMER

[Canon]

You need to eat 5-7 meals a day and all the meals should have carbs, fats and protien and by carbs and fats I mean good carbs and good fats so now all you need to is to do what Hawaiian pride said read the BULKING PRIMER and after that make up a meal plan 5-7 meals a day post your meal plan and well help you fix it up, but first read the BULKING PRIMER!

[GRAVESY079]

Originally Posted by cApO sTATUs

morning : 1 cup of cooked oatmeal (it rises so it tends to get much bigger)
lunch: 3 big spoons of rice, beans, beef
dinner: same as lunch...

I have creatine pills, and whey protein...I usually take 1 scoop of whey before AND after lifting...should i start taking the creatine pills? its monohydrate and i bought it from gnc

Wow,
EAT FOOD
and
LIFT WEIGHTS

3meals a day is not going to cut it. and with those meals alone where is the protein in the morning. Prbly want to take 2 scoops since 1 is prbly only like 20-25g of protein.

And like the guys above. Look at the Bulking PRimer. Formulate what you think a FUll day meal plan should look like and post that up. Also it is not going to happen quickly unless it is all fat, this is going to take time.

[projecthatch92]

Originally Posted by HawaiianPride.

Oh boy. Please read this, then after your done, read it again

BULKING PRIMER

Read this

BULKING PRIMER

This is going to be the best advice we give give you at the moment. You don't need to be an expert in nutrition to gain weight, but you need to have a couple fundamental concepts down. Ok now read this again

BULKING PRIMER

Once you've read this, post up a diet that you think is managable for you with your current schedule and based on your needs. Then read this

BULKING PRIMER

Once you've created your own diet, try it out for a couple of weeks, and see how it goes. Don't expect to gain this 20 lbs in the matter of a month or two. It's going to take time.

[Chimera]

To get big, eat big. Plain and simple. And your current meal plan.... hell my cutting diet is like twice as much food as it.